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Home My WebLink About2018-01-18 Board of Health Supplemental Materials ! . . . | � [ Planning ( � ! . � | - � | � olume � . � � . � . NUTIUTION ) � . � � Erica � . .Carneglia, IN Em 5 9w9-9 m- - a � � PW. amino acids Pool v°v ` tissue p tote i n yu MU Urea \V A Cycle y��y� �y,�yv yv y O�y v yyy�y A y yy vA ,moo vv A yy. A w AAA y y.y y vvy,vyA��. ��A\y��y A�VAw�A vwA V A\vAvA�� o�AVA�\V� �A�y y�A vvvA\ 3 v i l Carbohydrates Primarybou-Izce of Energy ---------------------------------------------------------------------------------------------------------- ----------------------------------------------------------------------------------------------------------- 1 0 Carbohydrates are the body's primary source of energy Providenutrients for friendlybacteria in your gut Assist your body in the absorption of calcium Use your fist to determine portion size Small fist = 1 cu Large fist = 1 - 1 1l2 cu s � p � I f S 83313 _ 3 1 I f � s 3 } €( I E e j Not all caros a-ff-,ae Created equal? Z_ ----------------------------------------------------------------------------------- ------------------------------------------------------------- Choose natural sources of carbohydrates like fruits and vegetables, whole grains, and low-fat dairy (yogurt and ilk) Natural sources of carbohydrate contain fiber whichslows � y stomach emptying, regulates blood sugar and mares you feel full I f u. I 's i E I i Blood Sugar Contro" s ---------------------------------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------- increase In blood sugar E E E is dependent on the type3 E HIGH G] ana the amount (load) o carbohydrates ingested ' Highly processed carts 3 3 raise blood sugar very } LOW G_R rapidly and very high The result is reboundi a hypoglycemia (low blood 3 sugar) TIME HOURS E E S £ a f j orad test i��d must be fire rs rn - x E I ------------- P o el' n ------------------------------------------------------------------------------------------- ---------------------------------------------------------- ------- - --------- ----------------- i Important for building/repair of body tissues, s transports produces enzymes ahormones, nutrients Choose low-fat/lean sources of protein 1 Lean beef (~50-7cal/oz) i Pork chicle , turkey, game meat ~4 al/ z) Fish (~20-30 cal/oz) � I Use the palm of your hand or deck of cards t s determine portion size (deck of capalm of a ounces) _!�Irotein S---------------------------------------------------------------------------------------------------------- __ -------------------------------------------------------------------------------------- -----� 1 Low-fat cheese/cottage cheese ca /c also contain carbohydrate Whole eggs ~70 cal each 1 Egg whices17c each Low-fat an fat-freeyogurt c c - also contain carbohydrate t tEtE � Protein i -------------------------------------------------------------------------------------------------------- .----------_-_---_-----_____---__------------------------------------------------------------------------ I Vegetarian sources of protein Whole grains - quio , millet, brown rice, barley (also contain carbohydrate) Beans, lentils and legumes (also contain carbohydrate) 3 Nuts, nut butters, seeds (also contain healthy fat) I= EKE= 9M 0 -0 � � s v 3 I { E I t �tE Fats g s 3 3 s a-------------------------------------------------------------------------------------------------------- 0 ----------------__—__----------------------------------------------------------------------------------- i Fats are the most caloriedense e is 3 Some are essential calories/gram) Provides insulation transportation for fat soluble vitamins (A, DEIN 4 Part of every cell membrane in the body Provides energy in the absence of CHO Makes us feel full Provides texture and taste to our foo i i i 3 g Fats ----------------------------------------------------------------------------------------------------------- --------------------PR--------------------------------------------------------------------------------- - Choose healthy sources of fate healthy oils, nuts, nut butters, avocado Nuts and seeds ~150-200 calories an ounce Nut butters ~ 10 calories per 2 tablespoons Olive oil N 12 o cal t s Olives — 150 calories/cup 4 Avocado ~ 200 calories for 1 medium Salad dressing 50-75 calories per tbsp. Remember even healimny fatsa very calorie dense - so make sure you measure s i E i E �< e i i 3 1 o 3 _bS9 What 1b VolumoCric ---------- ....-. .... .... ____ .. ________ --____ __a.-> mases f f 0 Focuses on energy ne densitv & satietv On average, women E consume s & men5 3 lbs of food daily 3 Subjects consuming low-calorie meals feel lust as satistlea when .1 f volume Is the same ; z ; i I i Wnat is Energy Densi" ty?. ----------------------------------------------------------------------------------------------------------- - -----------------------------------------------------------------------------------------------------------i i 0 Energy density (calorie density) is the calorie per gram in aseMng of food . Low energy density - take largerportion ! calories, weight Examples : soup broth, fruits, veggies, popcorn i Hl 11 eller east g gy calories, , weight Examples : s dried sweets 0 ME=I j I Wh e at Th *1 n Is vs . S t., aN--N7berrLles I ------------------------------------------------------------------------------------------ ---------------- ---------------__-___------------------------------------------------------------------------------------- j j E k vs. \� E I i i j fi E E 7 3 i sem, s 0 Densl' P,actors that Dec-rease h� ne"gi ---------------------------------------------------------------------------------------------------------- ---------------------------------------------------------------------------------------------------------- 0 Or N Water n I Air Fuer i z Density'Factors that Increase Energv _____________________a—a®_—E_t...---------------------------------------------------------------- --- ------ .____________________________________________________________________________________.________®mom..,..___,.____ i T 1 \ i Fat _ Dehydration \ yv _ 1 Processing i 7ing sn in Put the fol low ack foods A i e er by calolle I ------------------------------------------------------------- -------------------------------------------------------- 1 cup of M&M'S _ - 1 cup of raisins (packed) 3 1 cup of nuts/sunflower seeds 1 cup of grapes 1 cup of plain popcorn 3 S , g 1 b i i Litt 6 try some sides . . . I i --------- ----------------------------------------------------------------------------------------a__--------------- ----------------------------------------------------------------------------------------------- 1 cup of the following: 47 Rice or pasta c _ v,� 1 :\ \ Green beans Sweet potato ase \ Stuffing Mac and cheese \ � J y v � , OR 01 va- e. s 3 Pasta Pri* mavera I -------------- ---------------------------------------------------------------------------------- i aa �g ff y A F. 11 2 2, _ I p v v * ty bye Lowt-%red Eme---r M7/C I dEmS1 O� i 3 t d i ecreas sta and amount of cheese E Increase ve88-ples Eliminate csauce f Made *twi red sauce � I I i i I A further look at calorie dens lety 9 0 Choose low-calorie dense, healthy carbohydrates Non-starchy vegetables (~30-40 cal/cup), peas and corn ~120cal/cup Fruits (~8o-go cal/cup) Low-fat or fat-fres milk (~8o-loo cal/cup) Yogurt (~200cal/cup) Sweet or white potato (~200 cal/cup or medium potato) Beans (~200-300 calories/cup ) } Rice, pasta, quinoa (~20 cal/c ) Oats — (~300 cal/c ) I ------------------------ ------------ A further I'look at- " edensity l Ion ---------------------------------------------------------------------------------------------------------- ------------+-------------------_--a-------------------------- - - I - - --------------------------------------- i Choose ean sources of protein' Measure all forms of fat (nuts, nut butters, salad 3 dressings, cook.ing oils Pre-portion all snack foods 3 so= ON-SEEN=_ _ MEN= --------------- 'P"'lan for S4uccess j g___c--------F------------------------------------------------------------ ---------------------------- 0 ------------------------------------------------------------------------------------------------------- Always grocery shop With a list Try to stick tote perimeter of the grocerystore as possible much as Keep healthySsnacks conveniently i y in kitchen and office Cook extra for healthy lunches during the week Bring the whole foar so there aren't any x unhealthy temptations around - f Nil= su,Alf, t�sanb